2850 (47750/100200)

200 swim (warmup)
200 kick (warmup)
200 pull (warmup)
8 x 50 kick, non-free/free by 25
2 x 100, 25 right arm/25 left arm/25 fist/25 swim
2 x 300, 100 free/100 back/100 free
200 free on 4:00
2 x 100 back on 3:00
2 x 50 free on :50
2 x 25 fly on :50
200 free (pull) on 4:00
2 x 100 back on 3:00
100 free (warmdown)

Total: 2850